Legumes—which embrace lentils, beans, and chickpeas—are full of protein, fiber, and phytonutrients, making them a staple for any plant-based (and longevity-focused) weight loss plan. In the event you’re in search of a filling lunch recipe, do that chickpea and samphire salad. For a hearty dinner, take a stab at this smoky chickpea, purple lentil, and vegetable soup. 

In the case of complete grains, there are such a lot of unbelievable nutrient-dense choices to select from! Select from historic grains (corresponding to millet, fonio, amaranth, bulgur, rye, quinoa, and buckwheat) for his or her unprocessed well being advantages. You’ll be able to eat complete grains for breakfast (e.g., this uncooked buckwheat and clementine winter breakfast bowl) or add them to a light-weight salad for some added protein and carbs, like this roasted cauliflower and pea salad. 

Nuts are excessive in protein and wholesome fat, however every has a novel nutrient lineup to supply. For instance, Brazil nuts are particularly excessive in selenium; walnuts boast advantages for the coronary heart, mind, and intestine; and fairly a number of varieties of nuts may give you a giant increase in magnesium. One of the best a part of nuts? They’re extraordinarily versatile and add a wholesome crunch to simply about any recipe. (Strive our nut butter falafel, citrus superfood granola, or straightforward pine nut pasta sauce recipes to see what we imply.)